10 Signs of Zinc Deficiency & the Best Foods to Remedy It!
300 billion new cells are produced every day.
300 million old cells die every minute.
Therefore every minute our DNA is under attack.
If we don’t have enough nutrients or we are undernourished our DNA cannot repair itself correctly and this is why we have an explosion of serious disease especially cancer.
Have you ever seen someone who is a 50-year-old look like a 35 year old?
This reversal of the ageing process is determined by having enough of certain essential nutrients.
Or . . .
I am sure you have seen people who are 50 who look like 65 or 70 year olds.
Yep. . . you guessed it not enough of certain essential nutrients.
Our bodies aren’t getting enough of the essential nutrients we need to help our DNA to be healthy.
This breakdown escalates as we age.
As many as 40% of older people are especially deficient in this one nutrient. (1)
But you can help protect your DNA and possibly reverse the ageing process with the help of this one simple mineral.
I’m talking about zinc.
Health Experts say as many as two billion people around the world have diets deficient in zinc – and studies at Oregon State University and elsewhere are raising concerns about the health implications this holds for infectious disease, immune function, DNA damage and cancer.
One new study has found DNA damage in humans caused by only minor zinc deficiency.
Zinc deficiency is quite common in the developing world.
There are 10 Signs of Zinc Deficiency . . . Therefore there are 10 ways how Zinc can help us . . .
Now this is good news because zinc can help us to . . .
- Repair damaged DNA
- Improve our immune system
- May help fight cancer
- Helps with Heart health
- Improves depression
- Essential for prostate health
- Improves libido / sexual performance
- Promotes wound healing
- Improves skin
- Helps with detoxification
Unfortunately I see patients every day who are dangerously low in Zinc.
And it’s easy to get the zinc you need for your health cells.
THE TOP 10 ZINC FOODS ARE . . .
|Table 2: Selected Food Sources of Zinc (2)|
|Food|| Milligrams (mg)|
|Oysters, cooked, breaded and fried, 3 ounces or 85 grams||74.0||493|
|Pumpkin seeds – 1/2 cup||8.4mg||57|
|Grass Fed Beef braised 3 ounces or 85 grams||7.0||47|
|Beef patty, broiled, 3 ounces or 85 grams||5.3||35|
|Chicken, dark meat, cooked, 3 ounces or 85 grams||2.4||16|
|Cashews, dry roasted, 1 ounce or 28 grams||1.6||11|
|Almonds, dry roasted, 1 ounce or 28 grams||0.9||6|
|Kidney beans, cooked, ½ cup||0.9||6|
|Chicken breast, roasted, skin removed, ½ breast||0.9||6|
|Peas, green cooked, ½ cup||0.5||3|
Here’s the kicker though . . . your body can only absorb 15 to 40% of zinc from food.
Unfortunately if you are low in zinc food doesn’t supply you with adequate amounts.
Are you at risk?
Are you older than 50?
The people with the following health conditions are most susceptible to zinc deficiency. (3)
- Alcoholism: Linked to poor zinc absorption, a history of long-term, excessive alcohol use puts people at a considerable risk of developing zinc deficiency.
- Diabetes: Most doctors agree that diabetics should use zinc products cautiously because large doses can dangerously lower blood sugar.
- Hemodialysis: Hemodialysis patients are also at risk for zinc deficiency and might require zinc supplements.
- HIV (human immunodeficiency virus)/AIDS: Linked to shorter lifespans, zinc should be used cautiously in HIV/AIDS patients.
- Nutrient absorption syndromes: Malabsorption syndromes put people at a greater risk of zinc deficiency.
- Rheumatoid arthritis: RA patients absorb less zinc and may require supplementation.
Not as prevalent, the Linus Pauling Institute reports that these people are also at risk: (4)
- Premature and low-birth-weight infants
- Older breast fed infants and toddlers with inadequate intake of zinc-rich foods.
- Pregnant and lactating women.
- Patients receiving intravenous feedings.
- Malnourished individuals, including anorexics and bulimics.
- Individuals with severe or persistent diarrhea
- Individuals with Inflammatory bowel disease
- Individuals with chronic renal disease
- Individuals with sickle cell anaemia
- Individuals who use medications including tetracycline and quinolone antibiotics as well as bisphosphonates, may decrease absorption of both zinc and the medication, potentially reducing drug efficacy.
- Older adults (65 years and older).
- Strict vegetarians: The requirement for dietary zinc may be as much as 50% greater for strict vegetarians whose major food staples are grains and legumes, because high levels of phytic acid in these foods reduce zinc absorption
Zinc Dosage . . .
50 mg of Zinc sulphate in liquid form is one the best because of its ease of digestion. I do use other zinc formulas but I prefer the liquid form.
One challenge I have noticed with Zinc is that if you have tested low in Zinc, you’re body definitely needs but it can make you feel nauseous.
If this occurs, please understand your body is crying out for it but can’t absorb it very well, hence the nausea.
Start with a smaller dose and build up over time to the 50mg recommended dose.
It’s best taken 1 hour before food either as you wake or before you go to bed or at least 2 hours after food because it can interfere with absorption of other key nutrients like copper and iron.
Personally when I am low in zinc because I have tested it I take mine before bed.
Here’s an interesting look at zinc and depression.
Depression is still the leading cause of disability worldwide, with 1 in 6 Australians experiencing the mental illness at some stage of their lives.
A recent Australian study published in the Journal of Affective Disorders (5) investigated whether dietary zinc and the zinc-to iron ratio predicted the incidence of depression by examining data from two large studies involving mid-age and older Australians.
After taking many of the confounding variables into account, the researchers concluded that low dietary zinc intake was associated with a greater incidence of depression in both men and women.
Wayne’s comment . . . B6 is another nutrient to consider with depression especially both forms of B6 as demonstrated by Dr Carl Pfeiffer and the William Walsh Institute. (6) As mentioned earlier don’t take Zinc if your levels are ok that’s why it’s important to get your zinc levels tested regularly.
The Question is . . . Do You Have Any Signs
of Zinc Deficiency?
If you are a member of our clinic and would like to have your zinc levels tested just let Wayne know at your next consultation.
For those who are not members of the clinic, there are two ways you can respond. . .
1. I would like to book in for your Free 20 Minute consultation online to ask further questions on how you can help me . . . or I will phone you on 07 5474 5354
2. I am pro-active about my health. I want to book now and I realise the consultation is normally valued at $300.00, however if I act now I will receive a substantial discount!
Yours in Health,
From the Team at Unique Health and Wellness.
P.S. 300 million cells every minute need your help and zinc is essential.
1. 2 Oregon State University, “Zinc Deficiences A Global Concern.” Sept.17, 2009.